2015 – Page 10 – Coach Ray – Qwik Kiwi Coaching

Friday Fartlek Run: Mona Fartlek

This session provides you with a regular and consistent recovery period after each easily attainable effort period. It can be done on the athletics track, the road,…

Wellington Half Marathon

This time around this event would be part of a handful of confidence boosters in my build up to Challenge Wanaka 2016 (first ever iron-distance).…

Wednesday Windtrainer Workout: 5x 4min VO2 Max Intervals

This session will enhance your top-end speed and ability to recover from hard efforts.

Saturday Swim Session: 100’s

This week’s Saturday Swim Sessions utilise the T-Time we determined last week. Read more about T-Times here.

Friday Fartlek Run: 400’s

This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work…

Wednesday Wind Trainer Session: 30min Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

Training for your First Triathlon Step 4: Getting Started

Step 3 (read it here) covers the other equipment that can assist you with your racing and training. This post will look at actually getting started with…

Saturday Swim Session: T-Times

This session is a great tool to determine your current level of fitness and use it as a benchmark for planning future training sessions. I…

Friday Fartlek Run: Sausage Intervals

Want to run faster? Want to get a workout in under 60 minutes? The Friday Fartlek has a session for you.

Wednesday Wind Trainer Session: Big Gear Intervals

Each week I will post a Wind Trainer session that will take you less than 60 minutes to complete that will enhance your cycling.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.